Healthy living brings a long and trouble-free life. Some routines should be established to maintain physical and mental health. So what should we do to be healthy?
What is Healthy Living?
A healthy life is when physical and mental health are in balance. Healthy living is based on healthy nutrition, sports and psychological resilience. The body and mind are known as a mechanism that feeds each other. Various methods can be applied to balance the body and psychology, which are directly affected by each other.
Healthy living allows you to lead an eco-friendly life. By strengthening your immunity and helping to protect you against diseases, healthy living can extend your life span.
In addition to eating a healthy diet, it is important to be active, avoid stress and build healthy relationships with people.
What is Healthy Nutrition?
What is balanced nutrition, known as the first step to a healthy life? To maintain physical and mental functions, humans need to eat. The food and drinks chosen in nutrition can affect functions in different ways.
Macronutrients - proteins, carbohydrates and fats - are essential for proper functioning. Consuming vitamins and minerals, known as micronutrients, is also essential for a healthy life.
A healthy diet directly affects the respiratory, circulatory, digestive, excretory, nervous, skeletal and muscular systems, as well as hormones and body secretions, and ensures the maintenance of motor and cognitive skills. A balanced and adequate consumption of micro and macronutrients should be emphasized for a healthy diet.
Recommendations for a Healthy Diet
Nutrition is very individualized. It is extremely important to consider your physical characteristics and needs when preparing a healthy diet list. It is advisable not to include foods you are allergic to, or that trigger your ailments. If you have a chronic disease, it is recommended that you comply with the list given by specialist physicians.
Give Importance to Breakfast
Breakfast is the most important step in a healthy eating program. Skipping breakfast can lead to physical and cognitive problems. Problems such as weakness and confusion may occur in the hungry body throughout the night. You can stay fit throughout the day by consuming all the nutrients you need during the day in a balanced way at breakfast.
Eating foods high in carbohydrates for breakfast can cause sleepiness and early hunger. For this reason, you can choose whole grain or wheat bread instead of white bread. It is also important to consume eggs, cheese and milk, which are high in protein and calcium.
Do Not Skip Meals
Skipping meals leads to an unbalanced diet. When you skip meals, you may be extremely hungry until the next meal. Excessive hunger prevents you from paying attention to the food you will eat at the next meal, causing you to eat more or less than you need.
An unbalanced diet causes you to eat too much or not enough food, damaging your physical health. Along with your physical health, you may also experience cognitive problems.
Enrich Your Meals
The best way to eat a balanced diet is to vary your meals. Eating foods with similar ingredients throughout the day prevents the body from getting some nutrients, while other nutrients are overdosed.
To avoid this situation that disrupts the body balance, you should pay attention to the presence of dairy products, meat, vegetables, fruits and cereals in your meals. You can consume these foods not in one meal, but by spreading them over different meals.
Avoid Consuming Fat
Fat consumption should be approached very sensitively. Fat is among the body's needs. However, processed fats, animal fats and solid fats cause great harm to the body. It is recommended to avoid saturated fats, which can lead to many diseases, especially cardiovascular diseases.
Consuming no more than 3 tablespoons of vegetable oil during the day is recommended. You can consume foods prepared by grilling, baking, boiling or steaming instead of heavy, fatty meals such as frying.
